September 1, 2017

A. Warm Up
400 meter run/row or skip for 3 minutes;

followed by: 3 Sets

10 Front rack Box Step Ups (5 each side)
10 walk outs 10 lateral lunges
10 Snatch grip deadlifts
10 Sotts Presses

followed by an empty bar set on your Front and Back Squat
Cap this at 20 minutes!
Scoring: Not Scored

B. Alternating Sets: Front Squat, Back Squat
6 sets, starting a set every 2 minutes, of:

1. B1. 2 Front Squats @ 80%
2. B2. 4 Back Squats

rest 3 minutes before part C

C. 7 minute EMOM of Power Snatch + Overhead Squat + Snatches
Every 1 minute for 7 minutes (7 rounds):

1. 1 Power Snatch + Overhead Squat + Snatch @ 70-75%

rest 3 minutes before part D

D. 5 Rounds For Time of Hang Power Snatches, Alternating Pistols, and Chest-to-Bar Pull-Ups
​5 Rounds for Time:

1. 15 Hang Power Snatches @ 95/65 lbs
2. 12 Alternating Pistols
3. 9 Chest-to-Bar Pull-Ups